How to Build Muscle with Exercise
How to perform workout C
Thoroughly Warm-up first.
In the table (below) where it outlines, '1 Rep 10 Sec rest, 1 Rep, etc', perform one maximum repetition with a weight so heavy you can only achieve one full rep. Ensure that you perform the required exercises in strict form;
- Rest 10 seconds, then repeat another single rep.
- Rest for another 10 seconds, then repeat another single rep (Your training partner will most likely have to assist you for this and the following rep).
- Finally rest 20 seconds, then perform one last rep.
In the table where it outlines, '4 Reps to failure' ( eg; Calves), be true to yourself, do not wimp out early, continue to squeeze out those extra reps past the burn stage until you can physically do no more (this is what will make the difference in the final results). ie If you can do an extra rep, eg 5 instead of 4, endure the burn and do that extra rep. Don't stop just because my program said 4!!!
WORKOUT C: CHEST, SHOULDERS, TRICEPS, CALVES, ABS, LOWER BACK
| Exercise | Step 1 | Step 2 | Step 3 | Step 4 |
|---|---|---|---|---|
| Incline Bench Press | 1 Rep, 10s rest | 1 Rep, 10s rest | 1 Rep, 20s rest | 1 Rep |
| Pec Deck | 1 Rep, 10s rest | 1 Rep, 10s rest | 1 Rep, 20s rest | 1 Rep |
| Military Press | 1 Rep, 10s rest | 1 Rep, 10s rest | 1 Rep, 20s rest | 1 Rep |
| Lateral Raise | 1 Rep, 10s rest | 1 Rep, 10s rest | 1 Rep, 20s rest | 1 Rep |
| Dips | 4 Reps to failure | |||
| Tricep Pushdowns | 1 Rep, 10s rest | 1 Rep, 10s rest | 1 Rep, 20s rest | 1 Rep |
| Standing Calf Raises Seated Calf Raises |
4 Reps to failure 4 Reps to failure |
|||
| Reverse Crunch | 4 Reps to failure, (2 Sets) | |||
| Back Extension | 6 slow controlled Reps, 2 Sets | |||
WARNING: THIS IS NOT A BEGINNERS ROUTINE !!!!!
Do not attempt this type of training without at least 2 years training experience. Warm-up thoroughly first. During training, if joint pain is experienced at any stage, stop the exercise immediately.